STRENGTH 12 min to find a 1 rep max Shoulder Press METCON For reps; 3 rounds: 500m Row 1 min max HSPU Rest 3 minRead More

STRENGTH 5 sets of: 1 Hip (high) Hang squat Snatch+ 1 Hang squat Snatch METCON 5 Rounds, total reps: 1 min max Cal. Row 1 min Double unders (3/1 singles) 1 min Push-ups 1 min Power Snatch (135/95#) Rest 1 minRead More

STRENGTH 12 min to find 1RM Front Squat METCON For time: 40 Burpee Pull-ups 40 Weighted Sit-ups (25/15#) 40 Russian Twist (25/15#) 40 Burpee Pull-upsRead More

STRENGTH Back Squat 7 sets of 3 @ 75% 1RM METCON 5 Rounds AFAP: 300m Row 8 Hang Power Clean (135/95#) 5 Burpee box jumps (24/20″) 2 Ring Muscle-ups Rest 3 minRead More

STRENGTH 400m Front rack KB walk + 400m Farmers carry METCON 3 rounds: 800m Run *Rest 3 min Accumulate :60 sec Handstand hold during 3 min restRead More

METCON For time: 2 Power Snatch (165/115#) 50 Wallball (20/14#) 4 Power Snatch (155/105#) 40 Wallball 6 Power Snatch (135/95#) 30 Wallball 8 Power Snatch (115/75#) 20 Wallball 10 Power Snatch (95/65#) 10 WallballRead More

STRENGTH 5×2 Deadlift- 2 Sec hold above knee METCON 7 Rounds AFAP: 250m Row 8 Burpees 8 Toe-to-bar Rest 2 minRead More

This coming Saturday (7/19) from 12:00-2:00pm we will be holding a Barbell/Olympic Weightlifting Seminar at CrossFit Panther City. We will be going on the Olympic lifts in greater detail, breaking down the Snatch and Clean and Jerk into segments and building the movements from the ground up. The seminar will help intermediate athletes to advance...Read More

STRENGTH Spend 12 minutes working to a heavy complex: 1 Squat Clean+ 1 Hang Squat Clean+ 1 Front Squat METCON 3 rounds, focus on quality: 7 Strict Pull-ups+ 5 Kipping Pull-ups+ 3 Muscle-ups (complex) 35 HR Push-ups 100 Double unders (3/1 singles)Read More

STRENGTH 5 sets of: 1 Snatch grip Push press+ 3 Overhead Squats 70-75% of Snatch max (higher of Power or Squat Snatch) Rest :90 sec btwn sets METCON 4 Rounds, each for time: 500m Row 400m Run 1:1 Work/Rest @90% effortRead More